Chicken with roasted vegetables (Printable)
Tender chicken and roasted vegetables served with fluffy rice for a nutritious, easy meal option.
# What You Need:
→ Chicken
01 - 4 boneless, skinless chicken breasts (approximately 5.3 oz each)
02 - 2 tablespoons olive oil
03 - 1 teaspoon paprika
04 - 1 teaspoon garlic powder
05 - 1/2 teaspoon dried oregano
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Vegetables
08 - 2 medium bell peppers, sliced
09 - 1 medium zucchini, sliced
10 - 1 medium red onion, sliced
11 - 1 cup broccoli florets
12 - 2 tablespoons olive oil
13 - 1/2 teaspoon salt
14 - 1/4 teaspoon black pepper
→ Rice
15 - 1 cup uncooked brown rice
16 - 2 cups water
17 - 1/2 teaspoon salt
→ Optional Sauce
18 - 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
19 - 1 tablespoon honey
20 - 1 teaspoon sriracha (optional)
# How to Make It:
01 - Preheat the oven to 425°F and line a baking sheet with parchment paper.
02 - In a bowl, toss the chicken breasts with olive oil, paprika, garlic powder, oregano, salt, and black pepper until evenly coated.
03 - Place the seasoned chicken breasts on one side of the prepared baking sheet.
04 - In a separate bowl, toss bell peppers, zucchini, red onion, and broccoli florets with olive oil, salt, and black pepper.
05 - Spread the tossed vegetables evenly on the other side of the baking sheet.
06 - Bake for 25 to 30 minutes until the chicken reaches an internal temperature of 165°F and vegetables are tender.
07 - While baking, rinse rice under cold water. Combine rice, water, and salt in a medium pot. Bring to a boil, then reduce heat and simmer covered for 25 minutes or until water is absorbed. Fluff with a fork.
08 - Whisk together soy sauce, honey, and sriracha (if using) in a small bowl until combined.
09 - Slice the cooked chicken breasts and divide chicken, rice, and vegetables evenly into four containers. Drizzle with prepared sauce if desired.
10 - Allow to cool, then cover and refrigerate for up to four days.
# Expert Tips:
01 -
- Four dinners ready before your weekend ends, no reheating stress required.
- The chicken stays tender because you're not overthinking it, and roasting everything together means real caramelized flavor without fuss.
- You control the seasoning and sauce, so it never tastes like cardboard gym food.
02 -
- Pat the chicken dry before seasoning, or the spices won't stick and it'll steam instead of sear.
- Brown rice needs the full 25 minutes and a lid; rushing it leaves you with crunchy disaster, learned that the hard way.
- Slice the chicken after it's cooled slightly so it doesn't shred; warm chicken is softer and falls apart in the container.
03 -
- Prep vegetables the night before and store them in a sealed container in the fridge, which saves you 10 minutes on Sunday morning and keeps your counter clear.
- Use a meat thermometer if you're ever uncertain about doneness; 165°F is the magic number, and guessing leads to either dry chicken or worry.